Comparing Nutrients in 7 ounces Dry-roasted Peanuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Dry-roasted Peanuts	Dried Acorns	Recommended Dietary Allowance
Energy	40% 1165kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	82% 106g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.72g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	NA	38g per day for Men 19-50 years
Protein	86.3% 48.3g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 192μg	57% 228μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.2% 9.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Dried Acorns	Recommended Dietary Allowance
Calcium	11.5% 115mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39% 3.14mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 720mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry-roasted Peanuts versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry-roasted Peanuts vs Dried Acorns:

• 7 ounces of Dry-roasted Peanuts have 1.3 times more Vitamin B2 and 6 times more Vitamin B3 than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.5 times more Vitamin B6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Dried Acorns provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Dry-roasted Peanuts, no salt as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dry-roasted Peanuts vs Dried Acorns:

• 7 ounces of Dry-roasted Peanuts have 1.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus and 4.1 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.9 times more Copper than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Dried Acorns contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry-roasted Peanuts have 1.6 times more Fat, 1.9 times more Saturated Fat, 1.6 times more Omega 6 and 3 times more Protein than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.5 times more Carbohydrate than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Dried Acorns offer comparable quantities of Energy per seven ounces.